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Is Rye Bread Keto Friendly?

Not Keto Friendly

Answer: No, rye bread is not keto-friendly. Its carbohydrate content is too high to be suitable for a ketogenic diet.

Despite its numerous health benefits, rye bread isn’t a good fit for those adhering to a ketogenic lifestyle:

  • High in carbohydrates: With 48.3g of carbohydrates per 100g, rye bread far exceeds the low-carb guidelines of a ketogenic diet, which typically limits carbs to 20-50g per day.
  • Low in fat: A keto diet focuses on high-fat, low-carb foods, and at 3.3g of total fat per 100g, rye bread doesn’t quite fit the bill.
  • Rich in fiber: Rye bread has a remarkable 5.8g of dietary fiber per 100g, which can be subtracted from total carbs to calculate net carbs. However, even with this adjustment, the net carb content is still too high for a keto diet.
  • Protein content: At 8.5g per 100g, the protein content of rye bread is moderate but not sufficient to make it a primary source of protein on a keto diet, which relies on fat as the main source of energy.
  • Calories: Rye bread has 259 kcal per 100g, which can add up quickly in a diet that primarily counts macros and aims for a calorie deficit for weight loss.

In conclusion, while rye bread is a healthy choice for many people, it’s not suitable for those on a ketogenic diet due to its high carbohydrate content.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories259
  • % Daily Value *
  • Total Fat 3.3g 6%
    • Saturated Fat 0.63g 4%
  • Cholesterol 0mg 0%
  • Sodium 603mg 26%
  • Potassium 166mg 5%
  • Total Carbohydrate 48.3g 17%
    • Dietary Fiber 5.8g 24%
    • Sugars 3.85g
  • Protein 8.5g 17%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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